Announcements

Barbell Class starts Tuesday.

Sign-ups at the gym entrance.

CrossFit Trivium – CrossFit

Warm-up (No Measure)

Warm-Up

3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Kettlebell Sumo Deadlift High Pull

5/5 Alternating Active Pigeon St retch

Rowling (Time)

Rowling

Row to 1000m w/Partner

*switch partners every 100m, if partner rows to 97m then both partners must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must do 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish your workout.

*record times: Fastest we have seen is 4:01

Metcon (Time)

GPP

Teams of 2

3 Rounds For Time

Row 500m/1000m C2 Bike

1000m C2 Bike/500m Row

30 Alternating Burpees to Target (15e)

Run 400m (together)

COMP

Teams of 2

3 Rounds For Time

Row 500m/ 30/24 Calorie Echo

30/24 Calorie Echo/500m Row

30 Alternating Burpees to Target (15e)

Run 400m (together)
Athlete 1 will complete the 500m Row. While Athlete 2 completes the 1k Bike. Once both are complete, they will switch and Athlete 2 will Row, and Athlete 1 will Bike.